Yamukela Ukudla Okusekelwe Ezitshalo
Yonke impilo ibalulekile. Nokho izigidi zezigidi zezilwane unyaka ngamunye zikhuliswa emapulazini efektri lapho izidingo zazo eziyisisekelo—kanye nelungelo lazo lokuphila ngokukhululeka—zinqatshelwa khona. Bayizidalwa ezihlakaniphile, ezingokomzwelo ezinekhono lokuthanda, ukwesaba, nokuzwa ubuhlungu. Kodwa esikhundleni sobubele, bahlangabezwa ukuvalelwa, unya, kanye nesimiso esibabheka njengempahla.
Ukukhetha indlela yokuphila esekelwe esitshalweni kuyisenzo esinamandla somusa. Kuyindlela yokuthi: akuzona ezethu okufanele sizixhaphaze. Ngokufaka okunye esikhundleni senyama, ubisi namaqanda esikhundleni sezitshalo, umelela izilwane—wenqaba ukusekela imboni eyakhelwe phezu kokuhlupheka.
Kodwa umthelela awugcini lapho. Ukudla okusekelwe ezitshalweni kondla umzimba wakho ngamandla emvelo ezithelo, imifino, okusanhlamvu, okusanhlamvu, amantongomane kanye nembewu. Isekela impilo yakho, yehlise umkhondo wakho wendawo ezungezile, futhi ivumelanise ukukhetha kwakho kwansuku zonke nezindinganiso zakho ezijulile: ububele, ubulungisa, nokusimama.
Ukushintshela endleleni yokuphila esekelwe esitshalweni akudingekile ukuba kube nzima - kuqala ngezinyathelo ezincane, ezenziwe ngamabomu. Awudingi ukuphelela. Udinga nje ukuqala.
Udinga ukwesekwa? Awuwedwa. Izinkulungwane zenza ushintsho nsuku zonke. Landela amaresiphi, joyina imiphakathi esekwe ezitshalweni, futhi uhlale unelukuluku lokwazi. Lolu hambo olwakho — futhi zonke izinyathelo ozithathayo zibalulekile.
Ukuya esitshalweni akuphathelene nokuvinjelwa. Kumayelana nokutholakala.
Ake kube yisiqalo sakho lesi.
Izinyathelo zokuba yizitshalo
Yazi "Kungani" Kwakho
Qonda isisusa sakho: impilo, inhlalakahle yezilwane, noma indawo ezungezile. Ukuba nesizathu esicacile kukusiza ukuthi uhlale uzinikele futhi uzethemba.
Zifundise Ngokudla Okunempilo
Funda ukuthi ungazithola kanjani izakhamzimba ezibalulekile: amaprotheni, i-iron, i-calcium, i-B12, ne-omega-3. Imithombo emikhulu yezitshalo ihlanganisa imidumba, amantongomane, imbewu, imifino enamaqabunga, okusanhlamvu okuphelele—futhi mhlawumbe nezithako zokudla.
Ukushintsha Kancane Kancane
Qala ngokusika inyama ebomvu, bese kuba yizinkukhu kanye nezilwane zasolwandle. Kamuva, susa amaqanda nobisi—noma hamba kanye kanye ngesikhathi (isb., qala ngokudla kwasekuseni okusekelwe ezitshalweni). Hamba ngejubane lakho—ushintsho oluhamba kancane lusaqhubeka.
Zitholele Ezinye Izindlela Ezisekelwe Kwizitshalo
Zama ubisi lwezitshalo (i-oat, i-almond, isoya), ushizi osekelwe ezitshalweni, i-tofu, i-tempeh, nezinye ezithatha indawo yenyama. Hlola amaresiphi asekelwe ezitshalweni futhi udale kabusha ukudla kwakho okuthandayo ngaphandle kwemikhiqizo yezilwane.
Yenza Imvelo Yakho Isekelwe
Gcina ikhishi lakho ngezinto ezibalulekile ezisekelwe esitshalweni. Shintshela kuzimonyo ezingenalo unya, ezisekelwe esitshalweni, imikhiqizo yokuhlanza, nezingubo uma ungathanda ukweqa ukudla.
Thola Ukusekelwa Futhi Ube Nomusa Kuwe
Landela imiphakathi esekwe ezitshalweni, abagqugquzeli, noma izinkundla. Ungakhathazeki uma ushelela—akekho ophelele. Intuthuko ingcono kunokuphelela.
Amathiphu Okudla Ukudla Kwe-Vegan Okunempilo
Ukudla esikubeka emizimbeni yethu kunendaba - hhayi nje impilo yethu, kodwa amandla ethu, ukugxila, kanye nenhlalakahle yesikhathi eside. Ukudla okulinganiselayo okusekelwe ezitshalweni kungakunikeza zonke izakhamzimba ezibalulekile ezidingwa umzimba wakho. Nansi indlela yokwenza kahle:
Faka izithelo nemifino emibalabala ehlukahlukene ekudleni kwakho. Iqembu ngalinye lombala liqukethe ama-antioxidants ahlukile, amavithamini, nama-phytonutrients asekela izici ezihlukene zempilo yakho.
Izithelo zicebile ku-fiber, amanzi, namavithamini abalulekile afana ne-vitamin C ne-potassium. Ukudla ama-apula, amajikijolo, ubhanana, noma amawolintshi isonto lonke ukuze uthole amandla emvelo nokusekelwa kwamasosha omzimba.
I-fiber isekela ukugaya, ibhalansisa ushukela wegazi, futhi ikusiza uzizwe ugcwele isikhathi eside. Ubhontshisi, okusanhlamvu, udali, imifino, kanye nembewu kuyimithombo emihle kakhulu yefiber ekudleni okusekelwe ezitshalweni.
Awudingi ubisi ukuze uhlangabezane nezidingo zakho ze-calcium. Imifino enamahlamvu (njenge-kale ne-bok choy), ubisi lwezitshalo eziqinile, i-tofu, ama-alimondi, nembewu yesesame yonke imithombo ye-calcium esekelwe ezitshalweni.
Amaprotheni abalulekile ekulungiseni imisipha kanye nempilo yokuzivikela komzimba. Jabulela izinhlobonhlobo zokusanhlamvu, udali, uphizi, iquinoa, i-tofu, i-temeh, i-seitan, namantongomane ukuze uhlangabezane nezidingo zakho zansuku zonke zamaphrotheni.
I-Vitamin B12 ayitholakali ngokwemvelo ezitshalweni, ngakho-ke kubalulekile ukufaka ukudla okuqinile (njengobisi lwezitshalo noma okusanhlamvu) noma ukuthatha isithasiselo esithembekile se-B12 ukuze uhlale unempilo futhi unamandla.
Faka esikhundleni Lokhu Ngalokhu ...
Ubisi lwe-almond, ubisi lwe-oat, ubisi lwe-soy, ubisi lwe-cashew
Ama-lentils, ama-chickpeas, ubhontshisi omnyama, i-tofu, i-tempeh, i-seitan, i-soy eqoshiwe
Ushizi osuselwe kumantongomane (i-cashew, i-almond), ushizi we-soy, imvubelo enomsoco
I-Vegan cream cheese (eyenziwe ngama-cashews, tofu, noma ukhukhunathi)
Iyogathi kakhukhunathi, iyogathi ye-almond, iyogathi yesoya, iyogathi ye-oat
I-ayisikhilimu engeyona yobisi (ubisi lukakhukhunathi, ubisi lwe-almond, ubisi lwe-oat)
Ibhotela ye-Vegan (amafutha ezitshalo), amafutha kakhukhunathi, amafutha omnqumo, ukwatapheya
I-tofu kasilika, ingxube kafulawa wechickpea, amazambane agayiwe, Iqanda NJE (ubhontshisi we-mung)
Iqanda lefilakisi, iqanda le-chia, i-applesauce, ubhanana ocutshiwe, i-aquafaba (i-chickpea brine)
Isiraphu ye-maple, umpe we-agave, isiraphu yedethi
Hlola Ukudla Okusekelwe Ezitshalweni
Ukushintshela endleleni yokuphila esekelwe esitshalweni akusho ukuyeka ukunambitheka, ukuhlukahluka, noma ukwaneliseka. Eqinisweni, yithuba lokuhlola umhlaba ojabulisayo nohlukahlukene wokudla ongcono empilweni yakho, izilwane kanye neplanethi.
Kungakhathaliseki ukuthi ulungisa ukudla ekhaya noma udla ngaphandle, kunezinketho eziningi ezisekelwe ezitshalweni ezitholakalayo ukuze zivumelane nakho konke ukunambitheka nendlela yokuphila.
Ukupheka isitshalo esisekelwe ekhaya kulula kunangaphambili. Kusukela kuma-curries anenhliziyo kanye nama-pastas kuya kumasaladi amasha nama-smoothies, amathuba awapheli. Gxila kuzo zonke izithako ezinomsoco ezifana nokusanhlamvu, okusanhlamvu, okusanhlamvu, izithelo, amantongomane, nembewu—futhi uzame ezinye izindlela ezisekelwe ezitshalweni zenyama, ubisi namaqanda.
Izindawo zokudlela eziningi manje zinikeza izinketho ze-vegan noma zezitshalo, ezilebulwe ngokucacile futhi ezigcwele ukunambitheka. Kungakhathaliseki ukuthi uthola ukuluma okusheshayo noma udla intandokazi yasendaweni, ungangabazi ukucela ukushintshwa okusekelwe esitshalweni—izindawo eziningi ziyakujabulela ukwamukela.
Ukuhlola ukudla okusha kuyingxenye yenjabulo yokutshala izitshalo. Yiba nelukuluku, zama izinto ezintsha, futhi uthole ukuthi ububele bungaba mnandi kangakanani.
I-GlobalData ibike ukuthi u-70% wabantu emhlabeni unciphisa noma uqeda ukudla kwabo inyama. Lo mkhuba uqhutshwa yizici ezihlukahlukene, okuhlanganisa ukukhathazeka ngempilo, inhlalakahle yezilwane, kanye nomthelela wemvelo wokukhiqizwa kwenyama.
Yidla kangcono: umhlahlandlela namathiphu
Umhlahlandlela Wokuthenga
Funda ukuthi ungazikhetha kanjani imikhiqizo esekelwe enyameni, esimeme, futhi enempilo esekelwe kalula.
Ukudla kanye Ungadliwa
Thola izindlela zokupheka eziphuthumayo nezilula zokudla okuyisidlakela.
Amathiphu nokuguqulwa
Thola izeluleko ezisebenzayo zokukusiza ukuthi ushintshele kahle kwindlela yokuphila esekwe kwizitshalo.
Ingabe ama-vegans adinga izithasiselo?
Ukudla okulungiselelwe kahle okusekelwe ezitshalweni kungakunikeza cishe zonke izakhamzimba ezidingwa umzimba wakho futhi ngokuvamile kunempilo kunokudla okuvamile kwaseNtshonalanga okuhlanganisa inyama, inhlanzi, amaqanda, nobisi. Abantu abalandela ukudla okusekelwe ezitshalweni bavame ukusebenzisa i-fiber eyengeziwe, ama-antioxidants, nezinhlanganisela zezitshalo ezinenzuzo. Kodwa-ke, kunemisoco embalwa labo abadla izitshalo ezitshalweni kanye nalabo abangazidli ezitshalweni okufanele bazinake, okuhlanganisa uvithamini B12, uvithamini D, ne-iodine. Njengoba i-vitamin B12 itholakala kakhulu emikhiqizweni yezilwane, labo abadla ukudla okusekelwe ezitshalweni badinga ukudla okuqinisiwe noma izithasiselo. Amazinga kavithamini D angaba phansi ngenxa yokungabi bikho elangeni okulinganiselwe, futhi ukudla i-iodine kungase kungenele ngaphandle kokudla okufana nosawoti one-iodine noma ukhula lwasolwandle.
I-Omega-3 fatty acids ingesinye isakhi esibalulekile okufanele sicatshangelwe. Nakuba imithombo esekelwe ezitshalweni inikeza i-ALA, ukuguqulwa komzimba kumafomu asebenzayo i-EPA ne-DHA kunqunyelwe, ngakho-ke abanye abalandela ukudla okusekelwe ezitshalweni bangase bazuze ezithasiselweni ezisekelwe ku-algae. Kubalulekile ukuqaphela ukuthi amazinga aphansi kavithamini D, i-iodine, ne-omega-3 avamile kubantu abaningi, hhayi nje labo abadla ukudla okusekelwe ezitshalweni. Ngakho-ke, ukuqapha ukuthathwa kanye nokusebenzisa izithasiselo noma ukudla okuqinisiwe lapho kudingeka kungasiza wonke umuntu ukuthi alondoloze impilo enhle.
I-B12 ibalulekile—futhi kulula ukuyithola.
Amavegan amaningi adinga isithasiselo se-B12, kodwa lokho akuhlukile. Abantu abaningi, kungakhathaliseki ukuthi badleni, bane-B12 ephansi. Inyama yanamuhla iqukethe i-B12 encane kakhulu kunangaphambili—ikakhulukazi ngenxa yokuthi izilwane ezifuywayo sezivele zinikezwe izithasiselo. Pho kungani ungeqi umuntu ophakathi nendawo uthathe eyakho?
I-B12 Yansuku zonke: Okufanele Ukwazi
Iningi labantu abadala lidinga kuphela amanani amancane kavithamini B12, kodwa akuwona wonke amuncwa - ikakhulukazi ezithakweni. Yingakho ochwepheshe bephakamisa ukuthi kuthathwe isithasiselo sansuku zonke sama-micrograms angu-50, noma ama-microgram angu-2,000 masonto onke. Ungaphinda ufake ukudla okune-B12 okuqinile ekudleni kwakho - okufana nobisi olusekelwe ezitshalweni, imvubelo enomsoco, okusanhlamvu kwasekuseni, nokusabalala. Nakuba imihlahlandlela esemthethweni iphakamisa kancane njengokungu-1.5 kuya ku-4 wama-micrograms ngosuku, ochwepheshe abaningi bezempilo batusa ukudla okuphezulu kwansuku zonke (ama-microgram angu-4–20) ukuze kuqinisekiswe ukumuncwa okwanele nokuvimbela ukuntula. I-B12 iyancibilika emanzini, ngakho-ke noma yini eyengeziwe ikhishwa ngokwemvelo emzimbeni, okwenza ukufakwa okujwayelekile kuphephe futhi kubalulekile.
Kungani Sidinga i-B12?
I-Vitamin B12 isiza umzimba ukuthi wenze amandla ngokudla, isekela impilo yezinzwa, ukukhiqizwa kwamangqamuzana egazi abomvu, ukuhlanganiswa kwe-DNA, futhi isebenza ne-folic acid ukuthuthukisa ukusetshenziswa kwe-iron, ukungatheleleki komzimba, kanye nemizwelo. I-B12 ngokwemvelo yenziwa amagciwane enhlabathi. Esikhathini esedlule, abantu (nezilwane) babeyithola emikhiqizweni engageziwe. Namuhla, ukuthuthwa kwendle kwesimanje kusho ukuthi kufanele sikuthole ekudleni okuqinisiwe noma izithasiselo. Ngisho nezilwane zasemapulazini zithola i-B12 ngokufaka i-supplementation - ngakho-ke kungcono ukweqa umuntu ophakathi. Nakuba umzimba udinga amanani amancane kuphela, ukudla okuvamile kubalulekile. Imithamo ephezulu (kufika ku-2,000 mcg nsuku zonke) ibhekwa njengephephile. Kodwa-ke, ukumuncwa kungathinteka imithi ethile (njengeMetformin noma i-PPI), ukubhema, noma izimo zempilo.
Ingabe Ngidinga Isengezo?
Yebo - Izithako ze-B12 zinconyelwe ama-vegans nanoma ubani oneminyaka engaphezu kuka-50, njengoba ukumuncwa ngokwemvelo kwehla ngokukhula. Ukuthatha i-supplement kusiza ukuvimbela ukuntula.
Izimpawu zokuntuleka kwe-B12
Izimpawu zingase zihlanganise ukukhathala, amandla aphansi, ukuzwa ukuncenceza, ubuthakathaka bemisipha, ukucindezeleka, nezinkinga zenkumbulo noma zokugxilisa ingqondo. Ukuntuleka kwe-B12 nakho kungakhuphula amazinga e-homocysteine, okwandisa ingozi yesifo senhliziyo. Uma ukhathazekile, thintana nodokotela ukuze uthole ukuhlolwa okulula - kululalapheka ngezithako zokudla noma ngemijovo.
Imithombo Engcono Kakhulu Esekelwe Esitshalweni ye-B12
Imithombo ephezulu esekelwe ezitshalweni ihlanganisa izinketho eziqinile njengemvubelo yesondlo, okukhishwe imvubelo, ubisi lwezitshalo, iyogathi, ama-dessert, okusanhlamvu kwasekuseni, kanye nemajarini. Njalo hlola amalebula ukuze uqinisekise ukuthi ane-B12-fortified - futhi khumbula, izithako zisabalulekile!
Izithenjwa
- Benham AJ, Gallegos D, Hanna KL et al. 2022. Ukwenela Kwe-Vitamin B12 kubahlanganyeli bocwaningo lweVegan yase-Australia. Izakhamzimba. 14 (22) 4781.
- Campdesuner V, Teklie Y, Alkayali T et al. 2020. Ukuntuleka Kwe-Vitamin B12 Okubangelwa I-Nitrous Oxide Okuholela Ku-Myelopathy. Cureus. 12 (7) e9088.
- U-Fang H, u-Kang J no-Zhang D. 2017. Ukukhiqizwa kwe-Microbial ye-vitamin B12: ukubuyekezwa kanye nemibono yesikhathi esizayo. Izimboni zamangqamuzana amancane. 16 (1) 15.
- UMarques de Brito B, Campos VM, Neves FJ et al. 2023. Imithombo ye-Vitamin B12 ekudleni okungezona izilwane: ukubuyekezwa okuhlelekile. Ukubuyekezwa Okubalulekile Kwesayensi Yokudla Nokudla Okunempilo. 63 (26) 7853-7867.
- Rizzo G, Laganà AS, Rapisarda AM et al. 2016 Vitamin B12 phakathi kweVegetarians: Isimo, Ukuhlola kanye Nesengezo. Izakhamzimba. 8 (12) 767.
- Sobczyńska-Malefora A, Delvin E, McCaddon A et al. 2021. Isimo se-Vitamin B12 empilweni nasezifo: ukubuyekezwa okubalulekile. Ukuxilongwa kokuntula nokunganele - izingibe zomtholampilo kanye nezaselabhorethri. Ukubuyekezwa Okubalulekile Kusayensi Yelabhorethri Yomtholampilo. 58 (6) 399-429.
- I-Watanabe F ne-Bito T. 2018. Imithombo ye-Vitamin B12 nokusebenzisana kwamagciwane. I-Experimental Biology and Medicine (Maywood). 243 (2) 148-158.
- Temova Rakusa Ž, Roškar R, Hickey N et al. 2022. I-Vitamin B12 Ekudlani, Izithasiselo Zokudla, Nasemithini-Ukubuyekezwa Kwendima Yayo Nezakhiwo Ngokugxila Ekuqineni Kwayo. Amangqamuzana. 28 (1) 240.
Kungani I-Vitamin D Ibalulekile - Futhi Ungayithola Kanjani?
I-Vitamin D isiza umzimba ukumunca i-calcium, isekela ukusebenza kwamasosha omzimba, futhi igcine amathambo nemisipha enempilo. Nakuba singakwazi ukuphumela ekukhanyeni kwelanga, izici ezifana nendawo, ithoni yesikhumba, isikhathi sonyaka, nokusetshenziswa kwesikrini selanga kungathinta le nqubo.
Yimalini oyidinga nsuku zonke?
Abantu abadala abaningi badinga ama-micrograms angu-10–20 (400–800 IU) kavithamini D ngosuku, kuye ngeminyaka, indawo, kanye nokuchayeka elangeni. Ekwindla nasebusika—noma uma uthola ukukhanya kwelanga okuncane—kunconywa ukuthi uthathe isithasiselo sansuku zonke sama-micrograms angu-10 (400 IU). Abantu abanesikhumba esimnyama, abantu abadala asebekhulile, noma labo abavala isikhumba sabo bangasidinga unyaka wonke.
Kungani Sidinga I-Vitamin D?
I-Vitamin D ibalulekile ekugcineni amathambo, amazinyo, nemisipha enempilo ngokusiza umzimba ukuba ubambe i-calcium futhi ulawule amazinga e-phosphate. Eyaziwa ngokuthi "ivithamini yokukhanya kwelanga," ikhiqizwa esikhumbeni ngokuchayeka elangeni, kodwa izici ezifana nesikhumba esimnyama, i-sunscreen, ukuchayeka elangeni okulinganiselwe, kanye nesizini kunganciphisa ukusebenza kwayo. Kunezinhlobo ezimbili eziyinhloko: i-vitamin D2, ehlala i-vegan, kanye ne-D3, evame ukutholakala ezilwaneni kodwa itholakala nangezinhlobo ze-vegan ezenziwe ngamakhowe noma ulele. Okunye ukudla okusekelwe ezitshalweni kuqiniswe nge-vitamin D, kodwa kubalulekile ukuhlola amalebula, njengoba kungewona wonke u-D owengeziwe oyi-vegan. Uma ungatholi okwanele elangeni noma ekudleni, i-vegan D2 noma i-D3 esekelwe esitshalweni inketho ethembekile.
Ngidinga isengezo?
Ukuthi uyasidinga yini isithasiselo se-vitamin D kuncike ekukhanyeni kwakho elangeni. Uma uchitha isikhathi ungaphandle njalo phakathi nezinyanga zokushona kwelanga, cishe umzimba wakho wenza esanele. Nokho, uma uhlala endlini, uvale, noma uhlala ezindaweni ezinokukhanya kwelanga okulinganiselwe—ikakhulukazi ekwindla nasebusika—isithasiselo sama-micrograms angu-10 (400 IU) nsuku zonke siyatuswa ukuze kugcinwe amazinga anempilo.
Imithombo Engcono Kakhulu Yezitshalo Ye-Vitamin D
Imithombo kavithamini D esekelwe ezitshalweni ilinganiselwe, kodwa ungayithola ekudleni okuqinisiwe okufana nobisi olusekelwe ezitshalweni, okusanhlamvu kwasekuseni, okusatshalaliswa, kanye nezinhlobo ezithile zejusi yawolintshi. Amakhowe avezwe ekukhanyeni kwe-UV aphinde anikeze uvithamini D, ngokuvamile osesimweni se-D2. Ngaso sonke isikhathi hlola amalebula ukuze uqinisekise ukuthi imikhiqizo iqinisiwe, futhi uma kungenzeka, khetha lawo abhalwe ngevithamini D2 noma i-D3 ehambisana ne-vegan ku-lichen noma ulwelwe.
Izimpawu Zokuntula
Ukuntuleka kwe-Vitamin D kungase kubangele ubuthakathaka bemisipha, ubuhlungu bamathambo (ikakhulukazi emgogodleni, ezimbanjeni, emahlombe, noma okhalweni), futhi ezinganeni, kungase kubangele ama-rickets - isimo esibangela ukukhubazeka kwamathambo, i-anemia, kanye nengozi eyengeziwe yezifo zokuphefumula.
Izithenjwa
- Isikhungo Sezokwelapha (IOM). Amareferensi Wokudla Okuthathayo kweCalcium neVitamin D.
- Holick, Ukuntuleka kwe-Vitamin D ye-MF. I-New England Journal of Medicine. 2007; 357(3):266-281.
- Munns, CF, Shaw, N., Kiely, M., et al. Izincomo Zokuvumelana Komhlaba Wonke Ngokuvinjelwa Nokuphathwa Kwama-Ricket Anempilo. Ijenali ye-Clinical Endocrinology & Metabolism. 2016; 101(2):394-415.
- Pludowski, P., Holick, MF, Pilz, S., et al. Imiphumela ye-Vitamin D empilweni ye-musculoskeletal, ukuzivikela komzimba, ukuzivikela komzimba, isifo senhliziyo, umdlavuza, ukuzala, ukukhulelwa, ukuwohloka komqondo nokufa - Ukubuyekezwa kobufakazi bamuva. Autoimmunity Izibuyekezo. 2013;12(10):976-989.
- Cashman, KD, Dowling, KG, Škrabáková, Z., et al. Ukushoda kwe-Vitamin D eYurophu: ubhubhane? I-American Journal of Clinical Nutrition. 2016;103(4):1033-1044.
- I-Harvard TH Chan School of Public Health - Umthombo Wokudla: I-Vitamin D
- IKomidi le-Institute of Medicine (US) Lokubukeza Ama-Dietary Reference Intakes ku-Vitamin D kanye neCalcium. I-Dietary Reference Intakes ye-Calcium ne-Vitamin D. I-National Academies Press (US); 2011.
Iqhaza Elibalulekile Lamaprotheni Empilweni Yomuntu Nokudla Okunempilo
Amaprotheni abalulekile ekwakheni nasekulungiseni izicubu, ukusekela amasosha omzimba, nokukhiqiza ama-enzyme namahomoni. Abantu abadala ngokuvamile badinga cishe amagremu angu-0.8 wamaprotheni ngekhilogremu ngayinye yesisindo somzimba nsuku zonke, nezidingo eziphakeme zabasubathi, abesifazane abakhulelwe, kanye nabantu abadala. Ukudla amaprotheni okwanele kusiza ukugcina amandla emisipha kanye nempilo yonke, kuyilapho ukuntula kungabangela ubuthakathaka kanye nezinkinga zempilo.
Mangakanani Amaprotheni Owadinga Nsuku Zonke?
Ngokwesilinganiso, amadoda kufanele adle cishe amagremu angama-55 wamaprotheni nsuku zonke, kanti abesifazane badinga cishe amagremu angama-45. Imihlahlandlela yamanje incoma cishe amagremu angu-0.8 wamaprotheni ngekhilogremu ngayinye yesisindo somzimba usuku ngalunye. Isibonelo, owesifazane okhuthele olinganiselayo onesisindo esingamakhilogremu angu-65 udinga cishe amagremu angu-52 wamaprotheni nsuku zonke, kanti indoda esebenzayo enesisindo esingamakhilogremu angu-88 idinga cishe amagremu angu-70. Uma umgomo wakho uwukwakha imisipha, ukudla kwakho kwamaprotheni kufanele kukhuphuke ngokusekelwe ezingeni lakho lomsebenzi kanye nezinhloso zokwakha imisipha, nabagijimi abasezingeni eliphezulu ngezinye izikhathi badla amagremu angu-2 ngekhilogremu ngayinye yesisindo somzimba nsuku zonke. Izingane, intsha, nabesifazane abancelisa ibele ngokuvamile badinga ngaphezudlwana kuka-0.8 amagremu ngekhilogremu, kodwa iphuzu eliyinhloko ukufaka imithombo emihle yamaprotheni ekudleni kwakho kanye nama-carbohydrate anempilo namafutha.
Ingabe sithola ngokwanele?
Abantu abaningi e-UK badla amaprotheni angaphezu kwenele. Ngokusho kwe-UK National Diet and Nutrition Survey yango-2014, isilinganiso sokudla kwamaprotheni nsuku zonke sasingamagremu angama-85 kwabesilisa namagremu angama-65 kwabesifazane. Lokhu kusho ukuthi abantu abaningi bathola okungenani u-130% yenani elinconyiwe lansuku zonke, elingaphezu kwenani elilinganiselwe elidingekayo empilweni enhle.
Kungani siyidinga?
Amaprotheni ayingxenye ebalulekile yawo wonke amangqamuzana emzimbeni wethu futhi abalulekile ezinqubweni eziningi, okuhlanganisa ukukhiqizwa kwamahomoni neminye imisebenzi ebalulekile. Akhiwe ngama-amino acid, ayisishiyagalolunye awo abalulekile ngoba imizimba yethu ayikwazi ukuwakhiqiza, ngakho-ke kufanele siwathole ekudleni kwethu. Inganekwane endala yokuthi kufanele uhlanganise ukudla okuhlukene esidlweni ngasinye ukuze uthole amaprotheni aphelele isiphelelwe yisikhathi—ukudla ukudla okunhlobonhlobo nokulinganisela usuku lonke kuqinisekisa ukuthi uthola wonke ama-amino acid owadingayo. Naphezu kwezimangalo zokumaketha mayelana nokudla “okunamaprotheni amaningi,” abantu abaningi emazweni aseNtshonalanga empeleni badla amaprotheni amaningi kunalokho okudingekayo, futhi ukuntuleka kwamaprotheni kuyivelakancane kakhulu. Ngakho-ke, uma udla ukudla okunempilo, okuhlukahlukene kwe-vegan, amaprotheni ngeke abe nokukhathazeka.
Ngidinga isengezo?
Ngaphandle kwalapho ungumdlali okhokhelwayo noma uhlanganyela emsebenzini onzima kakhulu, cishe awuwadingi ama-protein powders noma izithasiselo. Abantu abaningi bangahlangabezana nezidingo zabo zamaprotheni ngokudla okunomsoco ngaphandle kokwengezwa okwengeziwe.
Imithombo engcono kakhulu yezitshalo
Imithombo engcono kakhulu yezitshalo yamaprotheni ihlanganisa imifino efana nodali, uphizi, nobhontshisi omnyama; imikhiqizo yesoya efana ne-tofu ne-tempeh; amantongomane nembewu njengama-alimondi, imbewu ye-chia, nembewu yethanga; kanye nezinhlamvu ezigcwele okuhlanganisa i-quinoa, irayisi elinsundu, nama-oats. Lokhu kudla kunikeza inani elihle lamaprotheni futhi, lapho kudliwa njengengxenye yokudla okuhlukahlukene, kunikeza wonke ama-amino acid abalulekile adingwa umzimba wakho.
Izimpawu zokuntula
Ukuntuleka kwamaprotheni kuyivelakancane emazweni aseNtshonalanga futhi ngokuvamile kwenzeka ngenxa yokugula noma ukuguga esikhundleni sokudla. Uma nje udla ama-calories anele, cishe uthola amaprotheni anele. Izimpawu zokuntula zingase zihlanganise amandla aphansi, ukukhathala, ukungagxili kahle, ukuncipha kwemisipha, nokuncipha kwesimiso somzimba sokuzivikela ezifweni okuholela ezifweni eziningi. I-Kwashiorkor, uhlobo olunzima lokuntuleka kwamaprotheni okubangela ukuvuvuka kwesisu, ivame kakhulu emazweni asathuthuka lapho ukudla amaprotheni kunganele.
Izithenjwa
- I-World Health Organization (WHO):
Imibiko nemihlahlandlela mayelana nezidingo zamaphrotheni nama-amino acid abalulekile, egcizelela ukubaluleka kokudla amaprotheni anele empilweni. - Umnyango Wezolimo wase-United States (i-USDA) - Izinkombandlela Zokudla Zabantu baseMelika
Imihlahlandlela ebanzi mayelana nezidingo zansuku zonke zamaprotheni, imithombo, kanye nezincomo zamaqembu ahlukene abantu. - I-Institute of Medicine (IOM) – Izincomo Zokudla Eziyireferensi Zithatha
Izincomo ezisemthethweni mayelana nokudla kwamaprotheni emaqenjini eminyaka ehlukene, abesifazane abakhulelwe nabancelisayo, kanye nabasubathi. - I-American Journal of Clinical Nutrition
Ucwaningo olubuyekezwe kontanga mayelana nezidingo zamaprotheni, ukuhlanganiswa kwemisipha, kanye nemiphumela yokuntuleka kwamaprotheni. - I-FAO (Inhlangano Yezokudla Nezolimo Yenhlangano Yezizwe Ezihlangene)
Imibiko yobuchwepheshe nokushicilelwe ngekhwalithi yamaprotheni, imithombo yamaprotheni asekelwe ezitshalweni, nemihlahlandlela yomhlaba wonke yokudla. - Ukubuyekezwa Kokudla Okunempilo kanye Nentuthuko Emajenali Okudla Okunomsoco
Izihloko ezihlola izinganekwane mayelana nokuhlanganisa amaprotheni, ukwanela kwamaprotheni e-vegan, kanye nendima yamaprotheni empilweni. - Isevisi Yezempilo Kazwelonke (NHS) UK
Ulwazi lwezempilo yomphakathi mayelana nokudla kwamaprotheni, izimpawu zokuntula, kanye nemithombo, okusekelwe ezinhlolovo zikazwelonke ezifana ne-UK National Diet and Nutrition Survey.
Insimbi: Kungani Ibalulekile Futhi Udinga Malini
I-ayoni iyiminerali ebalulekile esiza ukuthwala umoya-mpilo egazini ngeprotheni ebizwa ngokuthi i-hemoglobin. Isekela ukukhiqizwa kwamandla, umsebenzi wokuzivikela komzimba, kanye nempilo yonke yamaselula. Umzimba udinga okusansimbi ukuze wenze amangqamuzana abomvu egazi futhi uvimbele i-anemia, isimo esibonakala ngokukhathala nokuba buthakathaka.
Ingakanani I-ayoni oyidinga nsuku zonke?
Amadoda amadala ngokuvamile adinga cishe u-8 mg wensimbi ngosuku, kuyilapho abesifazane abadala bedinga cishe u-18 mg ngenxa yokulahlekelwa ukuya esikhathini. Abesifazane abakhulelwe badinga ngisho nangokwengeziwe—cishe ama-27 mg nsuku zonke. Abadla imifino nemifino bangadinga amanani aphezulu ngoba insimbi esekwe esitshalweni (okungeyona i-heme) ayimuncwa kalula kunensimbi evela emithonjeni yezilwane (i-heme iron).
Kungani I-ayoni Ibalulekile?
Umsebenzi oyinhloko we-ayoni ukuthutha umoya-mpilo usuka emaphashini uwuyise kuzo zonke izingxenye zomzimba. Iphinde isekele imetabolism kanye nempilo yokuzivikela komzimba. Ngaphandle kwe-ayoni eyanele, umzimba uyazabalaza ukukhiqiza amangqamuzana egazi abomvu anempilo, okungaholela ekuntulekeni kwe-iron anemia.
Ingabe Ngidinga Isengezo?
Cha, ukudla okunempilo kwe-vegan okuqukethe ukudla okungezansi nsuku zonke kuzohlangabezana nezidingo zakho.
Ingabe Ngidinga Isengezo?
Imithombo engcono kakhulu yezitshalo yensimbi ihlanganisa okusanhlamvu okuphelele njenge-quinoa, ispaghetti se-wholemeal, nesinkwa se-wholemeal, kanye nezinhlamvu zasekuseni eziqinisiwe. Ama-pulses anjenge-lentils, tempeh (ubhontshisi ovutshiwe), i-tofu, ubhontshisi obhakiwe, ubhontshisi wezinso, nophizi yimithombo emihle kakhulu. Imbewu efana nembewu yethanga, imbewu yesesame, ne-tahini (imbewu yesesame inamale) nazo zihlinzeka ngenani elihle lensimbi. Ukwengeza, izithelo ezomisiwe ezinjengamabhilikosi namakhiwane, izimila zasolwandle njenge-nori, nemifino enamahlamvu aluhlaza okotshani njenge-kale inothe ngensimbi. Amanye amakhambi nezinongo aqukethe amazinga ensimbi abalulekile (20-100 mg ngamagremu ayi-100); nakuba isetshenziswa ngamanani amancane, ukusetshenziswa njalo kungaba nomthelela obonakalayo ekuthatheni insimbi iyonke. Isibonelo, amathisipuni amathathu amakhambi axubile ahlinzeka nge-2 mg yensimbi.
Izimpawu Zokuntula
Izimpawu zokuntuleka kwe-iron zihlanganisa ukukhathala, ubuthakathaka, isikhumba esiphaphathekile, ukuphelelwa umoya, nokuphazamiseka kokusebenza kwengqondo. Ukuntuleka okukhulu kungabangela i-anemia, edinga ukunakekelwa kwezokwelapha.
Izithenjwa
- I-World Health Organization (WHO) - "I-anemia yokuntuleka kwe-iron: ukuhlolwa, ukuvimbela, nokulawula."
(Uchungechunge lwe-WHO Technical Report, 2001) - Izikhungo Zezempilo Zikazwelonke (NIH), Ihhovisi Lezithako Zokudla - Ishidi Leqiniso Le-Iron Labasebenzi Bezempilo.
- I-Harvard TH Chan School of Public Health - The Nutrition Source: Iron.
- I-Mayo Clinic - I-Iron Deficiency anemia: Izimpawu nezimbangela.
- I-Academy of Nutrition and Dietetics - I-Vegetarian Nutrition ye-Vegan: Izincomo ze-Iron.
- I-FoodData Central (USDA) - Isizindalwazi Somsoco Sokuqukethwe Okusansimbi Ekudleni.
I-Calcium: Ibalulekile Emathanjeni Aqinile kanye Nempilo Yonke
I-calcium iyiminerali ebalulekile ekwakheni nasekugcineni amathambo namazinyo eqinile. Futhi idlala indima ebalulekile ekusebenzeni kwemisipha, ukudluliselwa kwemizwa, ukujiya kwegazi, kanye nokukhiqizwa kwamahomoni. Umzimba ulawula ngokuqinile amazinga e-calcium ukusekela lezi zinqubo.
Ingakanani I-Calcium Eyidingayo Nsuku Zonke?
Abantu abadala ngokuvamile badinga cishe i-1,000 mg ye-calcium ngosuku. Abesifazane abangaphezu kweminyaka engama-50 kanye nawo wonke umuntu oneminyaka engaphezu kwengama-70 kufanele bahlose u-1,200 mg nsuku zonke ukuze balondoloze impilo yamathambo. Izingane kanye nentsha zidinga phakathi kuka-700 no-1,300 mg kuye ngeminyaka yazo kanye nezidingo zokukhula. Abesifazane abakhulelwe nabancelisayo nabo badinga i-calcium ethe xaxa ukuze isekele ukukhula kwamathambo ezinganeni zabo.
Ingabe sithola ngokwanele?
Abantu abaningi bathola i-calcium eyanele, ngokusho kwe-2017 National Diet and Nutrition Survey. Kodwa-ke, intsha eneminyaka engu-11 kuya kwengu-18 ivama ukushoda, amantombazane nabafana bathola kuphela u-84-89% yenani elinconyiwe. Cishe u-19% wamantombazane, u-8% wabafana, kanye no-8% wabesifazane abaneminyaka engu-19 kuya ku-64 abahlangabezane nezidingo zabo ze-calcium.
Kungani siyidinga?
I-calcium ibalulekile hhayi kuphela emathanjeni aqinile kodwa nasekusebenzeni kwemisipha, izimpawu zemizwa, ukuxhumana kwamangqamuzana, nokukhiqizwa kwamahomoni. Cishe u-99% we-calcium yomzimba igcinwa emathanjeni, adinga uvithamini D owanele ukuze asebenzise i-calcium ngokuphumelelayo. Amathambo ethu ahlala elahlekelwa futhi akha kabusha i-calcium ngenqubo ebizwa ngokuthi ukuguqulwa kwamathambo. Nakuba ukudla okujwayelekile kwe-calcium kubalulekile, ukudla okungaphezu kwalokho okudingwa umzimba akunikezeli izinzuzo ezengeziwe futhi kungadala nokulimala. I-calcium eningi—ikakhulukazi evela ezithanjeni ezisizayo noma obisini—ingandisa ingozi yokuphuka futhi iholele ezinkingeni ezinjengamatshe ezinso, ikakhulukazi uma ukudla kungaphezu kuka-2,000 mg ngosuku.
Ngidinga isengezo?
Izithako ze-calcium zinganikeza inzuzo encane futhi zingaba yingozi. Babangela ukukhuphuka okusheshayo kwe-calcium yegazi, okungaholela ekuvinjweni kwe-artery futhi kwandise ingozi yesifo senhliziyo. Ngokuphambene, i-calcium evela ekudleni imunca kancane kancane, isize ukugcina amazinga angashintshi futhi yehlise le ngozi. Kungcono ukuthola i-calcium ekudleni kwe-vegan okulinganiselayo futhi ugweme izithasiselo ngaphandle uma ucelwe uchwepheshe wezempilo.
Imithombo Engcono Kakhulu Yezitshalo YeCalcium
Imithombo yezitshalo eziphezulu ze-calcium ihlanganisa i-tofu (eyenziwe nge-calcium sulfate), okusanhlamvu kwe-vegan okuqinile (njenge-Ready Brek), ubisi lwezitshalo eziqiniswe nge-calcium, amakhiwane omisiwe, i-kale, imbewu yesesame kanye ne-tahini, i-tempeh, isinkwa esiphelele, ubhontshisi obhakiwe, u-squash we-butternut, ama-alimondi, amantongomane aseBrazil, imifino yasentwasahlobo, ne-watercres. Nakuba isipinashi, i-chard, nemifino yebhitrudi ine-calcium ephezulu, iqukethe ama-oxalate anciphisa ukumuncwa kwe-calcium. Kungcono ukuthola i-calcium emifino ene-oxalate ephansi njenge-kale, i-broccoli, ne-bok choy, i-calcium yayo imunca cishe kabili naleyo evela obisini. Le mifino iphinde inikeze i-fiber, i-folate, i-iron, nama-antioxidants-izakhi ezivame ukulahlekelwa obisini.
Izimpawu Zokuntula I-Calcium
Izimpawu zihlanganisa amajaqamba noma ama-spasms emisipha, ukudideka, ukuquleka, ukuba ndikindiki nokuluma ezandleni, ezinyaweni nasebusweni, izinzipho eziphukayo, amathambo aphukayo, ukubola kwamazinyo, nokukhathala.
Izithenjwa
- Izikhungo Zezempilo Zikazwelonke (NIH) - Ishidi Leqiniso Le-Calcium Yabasebenzi Bezempilo
- I-National Diet and Nutrition Survey (NDNS), UK, 2017 Report
- I-Institute of Medicine (IOM), Ukudla Kwereferensi Yezithako zeCalcium kanye ne-Vitamin D
- I-Harvard TH Chan School of Public Health – Calcium nobisi: Izinzuzo Nezingozi Zezempilo
- I-American Journal of Clinical Nutrition - I-Calcium Absorption evela emithonjeni yezitshalo
- I-Mayo Clinic - Izithasiselo Ze-Calcium: Ingabe Ziyadingeka?
- Inhlangano Yezempilo Yomhlaba (i-WHO) - Izimpawu Zokuntula Igazi Okunomsoco kanye Nokuntuleka Kwe-Calcium
Amafutha: Isakhi Esibalulekile Empilweni
Amafutha ayi-macronutrient ebalulekile enikeza umthombo wamandla ogxilile futhi isekela imisebenzi eminingi ebalulekile emzimbeni. Isiza ukumunca amavithamini ancibilikayo kumafutha (A, D, E, no-K), ivikela izitho, ivimbele umzimba, futhi iyadingeka ekukhiqizweni kwamahomoni kanye nobuqotho be-membrane yeseli.
Mangakanani Amafutha Owadinga Nsuku Zonke?
Iziqondiso zamanje zincoma ukuthi amafutha aphelele akufanele anikeze ngaphezu kuka-33% wokudla kwakho kwansuku zonke kwamandla. Amafutha agcwele kufanele abe nomkhawulo ku-11%, amafutha e-monounsaturated azungeze u-13%, amafutha e-polyunsaturated angaba ngu-6.5%, kanye namafutha e-trans angaphansi kuka-2%.
Ingabe Sekwanele?
Abantu abaningi badla amafutha agcwele kakhulu kunokunconywa, okungandisa izingozi zempilo. Ukunciphisa ukudla ngokusika imikhiqizo yezilwane nokudla okugayiwe kusiza ukulinganisela ukusetshenziswa kwamafutha futhi kusekele impilo engcono.
Kungani sidinga amafutha?
Amafutha abalulekile ukuze amunce amavithamini A, D, E, no-K, anikeze amandla, avimbele umzimba, avikele izitho zomzimba, futhi anciphise ukushaqeka. Iwumsoco onekhalori kakhulu, enikeza amandla angaphezu kwaphindwe kabili wamaprotheni noma ama-carbs. Izitshalo zigcina amafutha ikakhulukazi embewini (emantongomane, imbewu, kubhontshisi wesoya) nakwezinye izithelo (ukwatapheya, umnqumo, ukhukhunathi), kuyilapho izilwane zigcina amafutha emisipha, ngaphansi kwesikhumba, nasezithweni ezizungezile.
Ngidinga isengezo?
Ukudla okunempilo kwe-vegan okunembewu yomhlabathi, i-hempseed, amafutha e-rapeseed, ama-walnuts, nembewu kunikeza ama-omega-3 anele. Izinhlanzi zithola ama-omega-3s ku-plankton nolwelwe, futhi ulwelwe oluthile manje luhlinzeka kokubili i-EPA ne-DHA—etholakala njengezithasiselo. Izithako zolwelwe zikhula ngokuqhubekayo futhi azinabuthi, ngokungafani namafutha ezinhlanzi, okuwenza abe umthombo we-omega-3 ongcono, ohambisana nemvelo. Ukugwema izinhlanzi kuzuzisa impilo yakho kanye nendawo ezungezile.
Imithombo engcono kakhulu yezitshalo
Abantu abaningi badla i-omega-6 eyanele noma eningi kakhulu, ngokuvamile abalinganisi ukudla kwabo kwe-omega-3. Ukuze uthuthukise le bhalansi, nciphisa uwoyela ocebile nge-omega-6 njengowoyela welanga bese ushintshela kuwoyela we-olive (ocebile nge-omega-9) ukuze upheke. Khulisa ukudla omega-3 ngokufaka imithombo esekelwe ezitshalweni ekudleni kwakho. Uwoyela we-flaxseed ungumthombo ongcono kakhulu oqukethe cishe amagremu angu-2.7 we-ALA ngethisipuni elilodwa.
Izimpawu zokuntula
Ukuntuleka kwama-acids abalulekile (ama-EFA) akuvamile futhi ngokuvamile kwenzeka kuphela uma enza ngaphansi kuka-1-2% wengqikithi yamandla atholakalayo, ikakhulukazi ezinsaneni ezidla ukudla okungenamsoco. Izimpawu zihlanganisa isikhumba esomile nezinwele, izinzipho eziphukayo, ikhanda elibuhlungu, izinkinga zokugaya ukudla, nokuchama njalo. Ukudla okuphansi kwe-omega-3 nakho kungathinta ukuziphatha, kubangele ukushuba, ukukhathazeka, izinkinga zokulala, nobunzima bokufunda, futhi kuxhunyaniswa nokuphazamiseka kwemizwa njengokucindezeleka kanye ne-ADHD. Abantu abaningi bathola ama-EFA anele ekudleni okusekelwe ezitshalweni okulinganiselayo okunamafutha e-flaxseed, amantongomane, nembewu, engalungisa ngokushesha noma yikuphi ukuntula.
Izithenjwa
- I-National Health Service (NHS), UK. "I-Eatwell Guide." I-NHS.uk.
- I-British Nutrition Foundation. "Amafutha: Izinhlobo Nemisebenzi." I-Nutrition.org.uk.
- I-National Diet and Nutrition Survey (NDNS), e-UK. "Ukudla kanye Nesimo." I-GOV.UK.
- I-Harvard TH Chan School of Public Health. "Amafutha kanye ne-Cholesterol." Umthombo Wokudla Okunomsoco.
- IMayo Clinic. "I-Omega-3 Fatty Acids." I-MayoClinic.org.
- I-American Heart Association. “Amafutha Asuthisiwe.” Heart.org.
- Inhlangano Yezempilo Yomhlaba (WHO). "Ishidi Leqiniso Lokudla Okunempilo." WHO.int.
- Iphaneli ye-EFSA Yemikhiqizo Yokudla, Ukudla Okunomsoco kanye Nokwaliwa (NDA). "Umbono Wesayensi Ngezilinganiso Zokudla Eziyireferensi Yamafutha." I-EFSA Journal, 2010.
Iodine: Ibalulekile Empilweni Yegilo kanye neMetabolism
Iodine iyiminerali ebalulekile edlala indima ebalulekile ekugcineni indlala yegilo enempilo, elawula ukugayeka kokudla emzimbeni, ukukhiqizwa kwamandla, nokukhula kukonke. Kubaluleke kakhulu ngesikhathi sokukhulelwa kanye nengane encane ukusekela ukukhula kobuchopho okufanele futhi kuvimbele izinkinga zezempilo ezihlobene nokuntuleka kwe-iodine. Naphezu kokubaluleka kwayo, abantu abaningi emhlabeni wonke abakayitholi i-iodine eyanele, okwenza ukuqwashisa kanye nokudla okufanele kubaluleke kakhulu empilweni yesikhathi eside.
Udinga malini nsuku zonke?
Abantu abadala badinga cishe ama-microgram angu-140 e-iodine ngosuku. Iningi lingahlangabezana nalokhu ngokudla okuhlukahlukene kwe-vegan okuhlanganisa ukhula lwasolwandle, usawoti one-iodine, nobisi lwezitshalo oluqinisiwe.
Ingabe sithola ngokwanele?
I-UK Scientific Advisory Committee on Nutrition (SACN) ixwayisa ngokuthi ukuphuza iodine kungase kungenele, ikakhulukazi phakathi nenkathi yobusha, ukukhulelwa, nokukhula. Ucwaningo Lukazwelonke Lokudla Nokudla Okunomsoco lwango-2018 lwathola amazinga e-iodine aphansi ku-9% wezingane (iminyaka engu-4-10), u-12% wentsha, u-14% wabantu abadala (19-64), kanye no-8% wabantu abadala. Ucwaningo olufana ne-EPIC Oxford lugqamisa ukuthi ama-vegans ngokuvamile ane-iodine ephansi ngaphandle kwalapho ehlanganisa ukhula lwasolwandle, ukudla okuqinisiwe, usawoti one-iodine, noma izithasiselo.
Kungani sidinga iodine?
Iodine ibalulekile ekwenzeni amahomoni egilo alawula umzimba nokusetshenziswa kwamandla. Kubalulekile futhi ekukhuleni kobuchopho nesimiso sezinzwa ezinganeni nasezinganeni. Okuqukethwe kwe-iodine ezitshalweni kuncike emazingeni omhlabathi, kuyilapho ukhula lwasolwandle luqukethe iodine ephezulu—ikakhulukazi i-kelp, okufanele idliwe kancane. I-iodine eningi ingaphazamisa ukusebenza kwegilo, kodwa kufika kuma-microgram angu-500 ngosuku ngokuvamile kuphephile.
Ngidinga isengezo?
Uma udla njalo imifino yasolwandle, usebenzisa usawoti one-iodine, futhi uphuza ubisi lwezitshalo eziqinile, ukudla okunempilo kwe-vegan kufanele kunikeze iodine eyanele. Kodwa-ke, uma lokhu kudla kunqunyelwe ekudleni kwakho, kungase kudingeke isengezo.
Imithombo engcono kakhulu yezitshalo
Imithombo engcono kakhulu yezitshalo ye-iodine yimifino yasolwandle (i-arame, i-wakame, i-nori), usawoti one-iodine, nobisi lwezitshalo oluqinisiwe. Ezinye izitshalo ezifana nama-wholegrains, i-kale, namazambane aqukethe i-iodine ngamanani amancane, aguquguqukayo kuye ngomhlaba. Hlola amalebula obisi lwezitshalo ukuze uthole i-iodine, evame ukufakwa ohlwini njenge-potassium iodide.
Izimpawu zokuntula
Izimpawu zokuntuleka kwe-iodine zihlanganisa ukwanda kwendlala yegilo (i-goitre), ukukhathala, ukukhuluphala, ukungenwa izifo ezengeziwe, ukucindezeleka, ukuzwa amakhaza njalo, isikhumba esomile, nokuqothuka kwezinwele. Kungalimaza nokukhula kobuchopho bengane.
Izithenjwa
- I-UK Scientific Advisory Committee on Nutrition (SACN) - Iodine kanye Nezempilo
- I-National Diet and Nutrition Survey (NDNS), UK – 2018 Report
- I-NHS - Iodine: Kungani Uyidinga Nemithombo
- I-World Health Organization (WHO) - Ukuntuleka kwe-Iodine
- I-Vegan Society - Iodine ne-Vegan Diets
- I-Harvard TH Chan School of Public Health - Iodine
I-Zinc: Ibalulekile Ekugomeni, Ukuphulukisa, kanye Nokukhula
I-Zinc iyiminerali ebalulekile edlala indima ebalulekile ekugcineni isimiso somzimba sokuzivikela ezifweni sinempilo, sisekela ukuphulukiswa kwesilonda, sisize ukuhlukana kwamangqamuzana, futhi sibambe iqhaza ekukhuleni nasekuthuthukeni okuvamile. Iphinde isekele imisebenzi yokunambitha nephunga futhi ibalulekile emsebenzini wama-enzyme kanye nokuhlanganiswa kwe-DNA.
Udinga malini nsuku zonke?
Ukudla okunconyiwe kwansuku zonke kwe-zinc kuyehluka ngobulili. Ngokwesilinganiso, amadoda amadala adinga cishe ama-milligrams angu-9.5 we-zinc ngosuku, kuyilapho abesifazane abadala bedinga cishe ama-milligram angu-7 nsuku zonke. Lezi zidingo zingase zikhule ngesikhathi sokukhulelwa kanye nokuncelisa. Ukuthola i-zinc eyanele kubalulekile ekusekeleni amasosha omzimba, ukugcina isikhumba esinempilo, ukusiza ukuphulukiswa kwamanxeba, nokusekela imisebenzi eminingi ebalulekile yomzimba.
Ingabe sithola ngokwanele?
Ngokusho kweNational Diet and Nutrition Survey ka-2016, abantu abaningi abayitholi i-zinc eyanele. Ukushoda kwabonakala kuwo wonke amaqembu eminyaka nakubo bobabili ubulili. Amantombazane asemasha abe namazinga aphansi kakhulu, kanti u-22% wehla ngaphansi kwamazinga anconyiwe, alandelwa ngabafana abasebancane ngo-17%. Ngisho naphakathi kwabantu abadala, u-6% wabantu abaneminyaka yobudala kanye namadoda amadala angaphezu kweminyaka engama-65 babengenayo i-zinc eyanele.
Kungani siyidinga?
I-Zinc ibalulekile ekukhuleni kwamaseli, ukusebenza kwe-enzyme, ukuphulukiswa kwesilonda, nokusekela amasosha omzimba. Iphinde ibambe iqhaza elibalulekile ekucubunguleni imisoco futhi isekele umbono kanye nempilo yokuzala yabesilisa ngokukhuphula inani lesidoda kanye ne-motility. Amazinga e-zinc ezitshalweni ancike ekuqukethwe kwenhlabathi, kodwa ukudla okusekelwe ezitshalweni okuhlelwe kahle kungahlangabezana nezidingo zansuku zonke. Kodwa-ke, imithamo ephezulu ye-zinc ingavimba ukumuncwa kwethusi, okwandisa ingozi ye-anemia nezinkinga zamathambo. Ukudla okungeziwe akufanele kudlule ama-25 mg ngosuku.
Ngidinga isengezo?
Cha, ukudla okunempilo kwe-vegan okuqukethe izinhlobonhlobo zokudla okunothe nge-zinc—njengokusanhlamvu, okusanhlamvu, amantongomane, imbewu, nemikhiqizo eqinisiwe—kunganikeza i-zinc eyanele. Nokho, uma ukudla kwakho lokhu kudla kuphansi noma izidingo zakho ziphakeme (isb., ngesikhathi sokukhulelwa), isithasiselo singasiza.
Imithombo engcono kakhulu yezitshalo
Imithombo ephezulu esekelwe ezitshalweni ye-zinc ihlanganisa i-tempeh (ubhontshisi wesoya obilile), ispaghetti esiphelele, i-tofu, i-quinoa, igciwane likakolweni, imbewu yethanga, amalentili, umzala, irayisi elisanhlamvu, amantongomane e-cashew, imbewu yesesame, ne-tahini (seed seed paste). Ukufaka okunhlobonhlobo kwalokhu ekudleni kwakho kwansuku zonke kungasiza ukuhlangabezana nezidingo zakho ze-zinc ngokwemvelo.
Izimpawu zokuntula
Ukuntuleka kwe-zinc kungaholela ezinkingeni zesikhumba ezifana nezinduna, i-eczema, nokuqubuka, kanye nokuncipha kwezinwele, ukuwohloka kwamasosha omzimba, ukuphola kancane kwesilonda, ukukhathala, isifo sohudo, ukungakuthandi ukudla, ukuvilapha kwengqondo, nokungaboni kahle.
Izithenjwa
- I-NHS (Isevisi Yezempilo Kazwelonke, UK)
Isiqondiso esisemthethweni ngezidingo zansuku zonke ze-zinc, izimpawu zokuntula, ukwesekwa, kanye nemithombo yokudla. - I-Public Health England - I-National Diet and Nutrition Survey (NDNS), 2016
- I-British Nutrition Foundation (BNF)
Ulwazi oluningiliziwe ngendima ye-zinc, ukudla okunconyiwe, ukuntula, nemithombo yokudla. - I-Harvard TH Chan School of Public Health
Ukubuyekezwa okuphelele kwemisebenzi ye-zinc, izidingo zokudla, ubungozi bokuntula, kanye nemithombo. - I-Institute of Medicine (US) – I-Dietary Reference Intakes ye-Zinc
Authoritative report mayelana nezidingo ze-zinc, ubuthi, nemithombo yokudla.
Amaphutha Ajwayelekile Abaqalayo Yenza
Ukushintshela endleleni yokuphila esekelwe esitshalweni kuyisinyathelo esihle futhi esinikeza amandla—kodwa njenganoma yiluphi ushintsho, kungase kube namaqhubu ambalwa endleleni. Nawa amaphutha ajwayelekile abaqalayo abavame ukuwenza, nokuthi bangawagwema kanjani:
Ukungadli Banele
Ukudla okusekelwe ezitshalweni kuvame ukuba nekhalori encane kunemikhiqizo yezilwane. Uma uzizwa ukhathele noma ulambile, kungenzeka ukuthi awudli ngokwanele. Qinisekisa ukuthi ufaka ukudla okwanelisayo okugcwele okusanhlamvu okuphelele, okusanhlamvu okusanhlamvu, amafutha anempilo, namaprotheni asekelwe ezitshalweni.
Ukweqa Izakhi Ezibalulekile
Abaningi abasaqalayo abawunaki umsoco obalulekile lapho beshintshela ekudleni okusekelwe ezitshalweni. Nakuba kungenzeka ngokuphelele ukuhlangabezana nezidingo zakho zokudla okunomsoco ngezitshalo, ezinye izakhi-ezifana ne-vitamin B12, i-iron, i-omega-3, i-calcium, i-vitamin D, ne-zinc-zidinga ukunakwa okukhethekile.
Ukuzikhandla Kakhulu Kuwena
Ukushintshela empilweni esekelwe esitshalweni kuwuhambo, hhayi umjaho. Kungase kwenzeke amaphutha, futhi lokho kungokwemvelo ngokuphelele. Esikhundleni sokuphokophela ukuphelela, gxila ekuthuthukeni. Konke ukukhetha okusekelwe esitshalweni kubalulekile, ngakho-ke uma ushelela, funda kukho futhi uqhubekele phambili ngozwelo-ngokwakho nakwabanye.
Ukuthembela Kakhulu Ekudleni Kwe-Vegan Okucutshunguliwe
I-Vegan ayisho ukuthi unempilo njalo. Abaningi abasaqalayo bancika kakhulu ezindleleni zenyama egayiwe, ukudla okuqandisiwe, nokudla okungenamsoco we-vegan. Nakuba kufaneleka, lezi kufanele zijatshulelwe ngokulinganisela. Gxila kuzithako eziphelele, ezicutshungulwe kancane ukuze ube nempilo enhle.
Hhayi Ukuhlela Ukudla Kusengaphambili
Ngaphandle kokuhlela kahle, kulula ukuzenzakalela ekudleni okugayiwe noma udle izithako ezingezona i-vegan ngephutha. Ukuzinika isikhathi sokuhlela ukudla nokuthenga ngamabomu kukusiza ukuthi uhlale usendleleni, kuqinisekisa ukuthi uthola ukudla okunomsoco, futhi kwenza ukushintshela endleleni yokuphila esekelwe ezitshalweni kuqhubeke futhi kwanelise.
Ukunganaki Izimo Zezenhlalo Nezamasiko
Ukwamukela indlela yokuphila esekelwe esitshalweni akusho ukuyeka ukuxhumana nabantu noma amasiko. Ngokulungiselela okuncane nokuvuleleka, ungakwazi ukujabulela ukudla nabangani, udle ngokuzethemba, futhi ube nengxenye emikhosini yamasiko—ngenkathi uhlonipha izindinganiso zakho futhi wenza izinqumo zozwelo.
Hamba ngezitshalo, ngoba umhlaba onempilo, ozinzile, onomusa, futhi onokuthula uyakubiza.
Ngokusekelwe Ezitshalweni, Ngoba Ikusasa Liyasidinga.
Umzimba onempilo, iplanethi ehlanzekile, nomhlaba onomusa konke kuqala emapuletini ethu. Ukukhetha okusekelwe esitshalweni kuyisinyathelo esinamandla sokunciphisa ukulimala, imvelo yokwelapha, nokuphila ngokuhambisana nobubele.
Impilo esekelwe ezitshalweni ayigcini nje ngokudla—iwubizo lokuthula, ubulungisa, nokusimama. Kuyindlela esibonisa ngayo inhlonipho ngokuphila, umhlaba, nezizukulwane ezizayo.
